theconnectionsnj.com HEALTH & WELLNESS PAGE 61 It’s hard to believe that we are in the final stretch of 2022! While it may feel overwhelming to continue pursuing health and wellness goals during this festive time of year, know that your efforts do not have to be all or nothing. Staying consistent while enjoying the festivities this wonderful time of year has to offer, can happen concurrently. Implementing a lifestyle that makes you feel YOUR best can start with a few simple habits that don’t have to wait until January 1st. 1. Meditate. Mindfulness and meditation are easier to implement than you think. Start by following a 5-minute guided meditation on YouTube, for instance. Meditation has been shown to reduce stress in even the most Type A personalities, and it can also help reduce blood pressure. 2. Choose wholesomely. Not every day is a “Holi-DAY”; build your daily diet around wholesome, natural foods such as lean proteins (fish, chicken, tofu, beans, eggs) and plenty of fruits and vegetables. 3. Exercise. Sneak in just three 10-minute sessions or 30 minutes a day. Exercise not only helps in managing weight, but it is a surefire way to help increase feelings of wellness and reduce stress. 4. Sleep. Lack of sleep can increase hunger and affect the body’s metabolism. Lack of sleep can also increase stress, making it more difficult to deal with normal daily activities. Adults should strive for 7 to 9 hours per night. If you’re having trouble sleeping, talk to your doctor about cognitive therapies that can help. 5. Keep a food journal. Keeping a food journal can be a huge learning tool to help you identify nutrient gaps in your diet. Are you eating enough vegetables? Have you met your goal for protein and fiber? Devote some time each day to record what you’ve eaten and how you feel. 6. Increase fiber. Most Americans lack adequate fiber. Strive for 20 to 25grams daily. Foods rich in fiber include vegetables, fruits, whole grains, and beans. 7. Stay focused on being healthy, not becoming thin. Many people become more successful at long-term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health, rather than worrying about foods that will affect your body’s weight. Long-term successful weight loss comes from establishing new habits and creating permanent behavior change. Bottom line Building a healthy lifestyle comes from meaningful habits that you can stay consistent with whether it’s the holidays or not. It’s not about “dieting” or restricting. During this time of year, set the intention to enjoy yourself while maintaining your normal health and wellness routines; after all, the holiday season is short-lived and should be the happiest, guilt-free time of year. A Registered Dietitian Nutritionist (RDN), is uniquely qualified to support your health and wellness goals by providing science-based education specific to your individualized needs. An RDN can provide a safe and realistic eating plan that you can stick with for the long term. Jacqueline Gomes Nutrition is a wellness-based practice in Warren, NJ providing creative strategies to help with meal planning, healthful eating, and disease management and prevention. 7 Tips to a Healthier and Festive You! By Jacqueline Gomes, RDN, MBA Building a healthy lifestyle comes from meaningful habits that you can stay consistent with whether it’s the holidays or not. It’s not about “dieting” or restricting. During this time of year, set the intention to enjoy yourself while maintaining your normal health and wellness routines; after all, the holiday season is short-lived and should be the happiest, guilt-free time of year. HOTLINE HEALTH
RkJQdWJsaXNoZXIy NzA2NDY0